PERFORMANCE
PROGRAMS FOR
CYCLISTS
Power output, position optimisation, and off-bike strength for Sydney road cyclists, TT specialists, and triathlon cyclists — at Five Dock, Inner West.
What the Cycling Performance Program Covers
Off-bike strength training is one of the most underutilised performance tools in cycling. Our cycling performance program bridges the gap between on-bike training and the physical qualities that determine power, position tolerance, and injury resilience.
Progressive lower body strength training — squats, single-leg work, hip hinge patterns — that directly translates to improved power output and force application through the pedal stroke. Periodised around your race and event calendar to peak at the right time.
The ability to hold an aerodynamic position for 4+ hours requires specific core and hip flexor endurance that off-bike training must develop. We build the physical capacity to sustain your position — so you arrive at the run leg with power, not just survival.
Cyclists are high-risk for overuse injuries — knee pain, lower back pain, hip flexor tightness, and IT band issues from sustained hip flexion under load. Movement screening identifies the physical asymmetries and weaknesses contributing to these presentations.
Performance Outcomes
Physical improvements that translate directly to more watts, better position, and a more durable body.
Strength training improves the neuromuscular contribution to cycling power — particularly at the top of the power curve where leg strength becomes a limiter. Stronger legs produce more watts.
For triathletes, arriving at T2 with a lower physiological cost from the bike means a faster run. Improved cycling economy and position tolerance preserves energy for the run leg.
The most common cycling overuse injuries have strength and position contributors. Building the right physical capacity — core, glutes, hip flexor mobility — reduces the overuse loading that causes these injuries.
Maintaining an aerodynamic position over a long bike leg requires specific physical conditioning. We build the endurance in the core, hip flexors, and upper back needed to hold position across a 90km or 180km bike leg.
Ready to Ride Stronger?
Book a performance consult with Dave at Five Dock. We'll assess your physical profile, identify your off-bike limiters, and build a strength program around your race calendar.
Book a Performance AssessmentNo referral needed · Five Dock, Inner West Sydney
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